Kugadzirwa Kwechikafu

Zvemukati

• Ongororo ye

Kana pasina munhu ari kutarisa kana iwe uchidya cookie, macalorie anoverengeka here? Vanoita kana uri kuedza kuderedza uremu. Paunenge uchiedza kudya zvishoma, vaongorori uye vezvehutano vanoti, kutema mafuta uye macalorie ezvese zvaunodya - zuva rega rega - zvinogona kubatsira zvakanyanya.

"Kuchengeta bhuku rezvokudya kunonyatsotaura. Iwe unowana pfungwa yezvaunoda kuisa pfungwa pazviri, "anodaro Debra Wein, M.S., RD, mubatanidzwa weSensible Nutrition Connection muBoston. "Vanhu vanonyatso shandura kutora nokuti vari kuchengeta bhuku. Vanoti, 'Handigoni kuva nekiki iyo nokuti ndichafanira kuinyora.'

Zvinopfuura kukuchengetedza kubva pakudya zvisina mufungo, Daniel Kirschenbaum, Ph.D., weChicago's Center for Behavioral Medicine & Sport Psychology, anoti kuchengeta bhuku rezvokudya kunogona kubatsira vanhu kuona maitiro mukudya kwavo. Tsvagurudzo yaKirschenbaum inoratidza kuti avo vanogara vachiongorora mashandisiro avo echikafu vanodzora huremu zvakatsiga uye vanozvichengeta zvichibudirira pane avo vasingadaro. Imhaka yekuti magazini-vanochengeta vanogona kuona kunobva macalorie asina chinhu uye vanoziva pavanoshandisa kudya kwakanyanya.

Kuziva nguva inokosha. Vamwe vanowanzo nyanyisa kudya panguva yekushushikana kukuru, uye kushandisa bhuku kunokuratidza chaizvo apo - nguva dzemanheru, chaiko mushure mebasa, pakati pehusiku - iwe unowedzera-munch. "Vanhu vari pasi pekumanikidzwa vanodya yakakwira-calorie, yakakwira-fat-snacks uye vanewo nguva shoma yekugadzira chikafu chine hutano," anodaro Wein. "Magazini inogona kukuudza iwe paunenge uchifanira kuronga kuti uone kuti kushushikana hakukupe iwe - uye tsika dzako dzekudya."

"Kukurumidza" kuonda

Rudzii rwemusiyano ringaitwe nemagazini yezvokudya? Ko zvakadii nezve kurasikirwa nepondo pavhiki panguva yeiyo eon pakati peKutenda neGore Idzva? Iyi ndiyo mhedzisiro yakataurwa muHutano Psychology mune ichangoburwa kudzidza Kirschenbaum inotarisirwa, uye inoongororwa zvakare mubhuku rake idzva, Chokwadi Chipfumbamwe Nezve Kurasikirwa Kwehuremu: Chii Chaicho Chinoshanda (Henry Holt, Kurume 2000). Akaongorora varume nevakadzi makumi mashanu nevasere vaifanirwa kuchengeta magazini ezvokudya, neboka rimwe chete richiwana zviyeuchidzo zvekuzviita. Mazororo echando, iyo yakanyanya kuoma nguva yegore yekudzikira uremu, yakatorwa zvine chinangwa.

Mhedzisiro yacho yakaratidza kuti makumi masere muzana yeavo vakawana zviyeuchidzo zvekunyora pasi chikafu chavo chakanamatira mumagazini avo nguva dzose, nepo chete 57 muzana yeavo vasina kukurudzirwa vaiteerera. "Vanhu vari muchikwata chekutarisa vakawana kurudziro yezuva nezuva vakatowedzera kuonda munguva yezororo," Kirschenbaum anodaro. "Vakarasikirwa ne paundi pavhiki. Rimwe boka, irori risingakurudzirwe, rakawana pondo pavhiki."

Iwe, zvakare, unogona kuwana izvo zvinonzi neKirschenbaum se "zvinokurudzira." Anokurudzira kunyoresa mumhando ipi neipi yepurogiramu yekuderedza uremu, kana kubatana neshamwari uye kutumira e-mail kana kufonerana mazuva ese. "Unofanirwa kuchengeta chinangwa chako muchiso chako nguva dzose," anodaro. "Kana izvozvo zvikaitika, unotanga kuita sarudzo. Unogona kuenda kune huku pane nyama yemombe, kupfeka kwakaderera-mafuta pane mafuta eblue cheese."

Maitiro ekutevera kudya kwako

Nzira yakanakisa yekuchengetedza bhuku rinobudirira rekudya ndeyekuichengeta iri nyore, vanodaro nyanzvi. Wein anoti bhuku rako rinofanira kunyora chikafu uye huwandu hwemacalorie nemafuta, nguva yaunodya, kurovedza muviri, uye chiitiko chawanga uchiita uchidya kana usina kugara patafura, sekutyaira, kuona TV, nezvimwewo sanganisira chiyero chenzara kubva pa1-5 (5 kuva nenzara yakanyanya) kuona kana uri kudya iwe usina nzara - izvo zvinogona kukuudza iwe paunenge uchidya kuti ubvise kushushikana.

Ramba uchitsvaga chikafu zuva rese uye uzere mafuta nemacalorie pakupera kwezuva. Iwe uchadzidza zvakawanda nezvemaitiro ako ekudya - zvese zvakanaka nezvakaipa.

Ongororo ye